Part 1 explained about the importance in diet, now we have that part sorted we need to sort out a training programme.
How To Build Lean Muscle Part 2:
Im going to cover the two main types of training in this article. Training for strength and training for hypertrophy (size). Depending on your goal; Performance, Strength or purely for an aesthetic look, its best that you chose one of the two types of training style.
There will always be a dispute to whether a certain amount of reps is the right amount for that type of training, whether someone is arguing the best rep range for strength training is 3 reps, someone could argue and say the best is 5 reps, etc... No matter who says what, with which study... There will always be disagreements! So, I'm going to give you my best opinions from what i have tried and tested myself.
Training For Size!
First off, i will explain how to train for hypertrophy (size). The majority of gym goers will be training purely for the body that they desire, whether its toning, weight loss, or gaining muscle; People are driven by image as this is pressured by society.
First off, i shall explain the best way that i personally have gained the best amount of lean muscle in the shortest period of time. This is very basic and simple, dont always try to look for fancy things because the majority of the time, its just not going to work for you.
I work one body part per session, powered by Performance Prime. It doesn't matter whether you do a day on then day off, or 5 days on with 2 days off, etc... As long as you have decent rest periods in the week you will be ok.
Lat Pull Down - Lats
Seated Row - Rhomboids, Traps, Teres, Lats
Bent Over Row - Rhomboids, Traps, Lats, Teres
High Cable Row - Traps
Upright Row - Traps
Shrugs - Traps
As you can see some muscles get hit a lot more than once. This is a large muscle group and should easily take the best part of one hour to do.
The rep range I’ve found best for me to put on maximum size is; 12 - 15 reps per exercise. The set range i use is 3 - 5 depending on how i feel.
So, Lat pull down... il start nice and light, 15 reps to get the blood flowing into the muscle. The next set i will up the weight a notch and do the same. By set 3, i will up the weight so that i'm struggling at around reps 13-15. For the next two sets i will increase the weight and maybe only make it to 12 reps. If you're doing less than 12 reps, in my opinion, your wasting your time as i'll explain later.
Training For Strength!
Strength training is a lot different from bodybuilding. The fact that you are training primarily for performance benefits changes the whole structure of your workout. We drop the isolation movements, the high reps, and use compound exercises and low reps with heavy weight.
The sets could still be 3 - 5, but the rep range changes form anything from 1 rep up to about 10 reps max. The rest periods will be longer as you need to recover as much energy as possible to be able to maximise your strength and power output.
As you can see the structure is totally different. You don’t workout just one muscle group per day, you mix it up maybe to structure it like it was a competition with events for that day.
The reason i do not recommend training below 12 reps, is because there is a hybrid way of training, where you train between the two different types of training. To me this is the most unrewarding way to train. Half strength and half hypertrophy training, you may put on size and you may gain strength but this is the slowest way to gain size, and the slowest way to gain strength. Stick to one or the other, high reps, medium weight for size, or low reps high weight for strength!
Now hopefully you have a good understanding about diet, and the workout you should be doing, you should be well on your way to getting that body you have always wanted.
Remember, consistency and discipline is the key to succeeding, work hard, play harder!
Again if you have any questions, ask away!
By Richard Isaac Ash
On behalf of Bodybuilding Warehouse